Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.
Training focus: Functional Strength, Power and Endurance.
Training Focus: Denali and GORUCK Challenge
We have a few people in our class that are training either to summit Denali or to complete a GORUCK Challenge. That strikes me as a good spring training focus for everyone.
For those for whom Denali is just a pretty mountain and GORUCK a villain in an 80's fantasy film - here's what you'll get out of this: Possibly the best overall strength and conditioning in your life. Rock solid & tireless legs, robust joints and more real world strength then you thought possible at your age. (Whatever that happens to be.)
To be best prepared, bring a sturdy backpack. Ideally filled with bricks (4 for women/6 for men.) This is roughly 20# for women/30# for men. If you are actually training for Denali or GORUCK - go ahead and start getting used to a few extra pounds beyond that as well. You won't regret having trained harder.
If you don't have a pack or everything above just scares you - show up anyways. Anyone that is willing to try is welcome - toughness is mostly mental anyways.
Feel free to post questions if you don't know a workout or exercise. Or catch me in class.
Wednesday, December 30, 2009
30-Dec-2009 Advanced Core
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x
Turkish Get Ups switch hands each rep. focus on form not reps
Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5